5 Underrated Healing Foods for Midlife You Might Be Overlooking
Let’s be honest—when we think about “healing foods,” it’s easy to get caught up in trendy superfoods and powders with fancy names that cost half your grocery budget.
But what if I told you that some of the most powerful, nourishing, and healing foods for women in midlife are simple, accessible, and probably already sitting in your kitchen or just a quick grocery run away?
Today, I’m sharing 5 of my all-time favorite underrated healing foods that I recommend over and over again in my private practice—especially for women navigating perimenopause, menopause, or just wanting to feel better in their 40s, 50s and beyond.
These foods support hormone balance, gut health, mineral replenishment, detoxification, and so much more. Let’s dive in.
1. Beets – Your Liver’s Best Friend
Beets are one of those foods that don’t get nearly enough love. They’re earthy, vibrant, and packed with nutrients that specifically support liver detoxification—which is crucial during midlife as our liver works overtime to process fluctuating hormones, environmental toxins, and sometimes, medications.
🔬 Why they work:
Beets are rich in betalains, compounds with antioxidant and anti-inflammatory properties that help the liver break down and eliminate excess estrogen. They also contain fiber and nitrates that support blood flow and circulation, which helps with energy and cognition (a win for those midlife “brain fog” days!).
👉 How to use them:
Roast them with olive oil and sea salt, shred them raw into salads, blend them into smoothies (yes, really!), or try beet hummus for a fun twist.
2. Bone Broth – Liquid Gold for Your Gut, Joints, and Skin
There’s a reason your grandmother always reached for broth when you were sick. Bone broth is one of the most deeply nourishing foods you can include in your routine—and it becomes even more important as we age.
🔬 Why it works:
Bone broth contains collagen, gelatin, and amino acids like glycine and proline, which are essential for gut repair, joint health, and skin elasticity. Glycine also plays a role in supporting sleep and calming the nervous system—two things many women struggle with in midlife.
👉 How to use it:
Sip it warm with sea salt and lemon, use it as a base for soups and stews, or cook your grains in it to infuse them with extra minerals.
3. Sardines – Tiny Fish, Big Benefits
I know sardines might not be everyone’s go-to… but hear me out. These little fish pack a serious nutritional punch and are one of the best foods for midlife—especially for women concerned about bone health, brain health, and inflammation.
🔬 Why they work:
Sardines are high in omega-3 fatty acids (anti-inflammatory and great for mood + brain function), calcium (they contain soft, edible bones), vitamin D, and B12—all nutrients that tend to decline in midlife. Plus, since they’re small and low on the food chain, they’re much lower in mercury than larger fish.
👉 How to use them:
Toss them on salads, mash them with avocado and lemon for a quick spread, or add them to pasta with olive oil, garlic, and herbs.
4. Pumpkin Seeds (Pepitas) – Small But Mighty
Pumpkin seeds are another humble food that deserves more spotlight—especially for women navigating hormonal changes, stress, and sleep disruptions.
🔬 Why they work:
These seeds are high in magnesium (which supports sleep, relaxation, and blood sugar regulation), zinc (essential for immune function and hormone production), and healthy fats that support stable energy and mood.
👉 How to use them:
Sprinkle on oatmeal, blend into smoothies, add to homemade granola, or roast with tamari and sea salt for a crunchy snack.
5. Fermented Foods – Your Gut’s Daily Dose of TLC
Sauerkraut, kimchi, kefir, yogurt, miso, and other fermented foods contain live probiotics that can help replenish your gut microbiome—especially important if you’ve had antibiotics, high stress, or digestive issues.
🔬 Why they work:
Fermented foods help with digestion, support a healthy immune system, and may even play a role in mental health thanks to the gut-brain connection. A balanced gut can also help you metabolize hormones more efficiently—critical during midlife hormone shifts.
👉 How to use them:
Add a spoonful of sauerkraut to meals, use miso paste in dressings or soups, or try coconut yogurt with berries and seeds.
Final Thoughts: Food is Personal
While these 5 foods are some of my go-tos for midlife women, it’s important to remember: there’s no one-size-fits-all when it comes to nutrition. What works beautifully for one woman may not be the best fit for another.
That’s why in my private practice, I work 1:1 with clients to uncover which foods best support their body, their lifestyle, and their unique health goals. Together, we build sustainable habits that feel empowering—not overwhelming.